As a woman in midlife, you know how busy and demanding life can be. Between careers, family, and social commitments, it’s easy to overlook the importance of brain health after 40. But let’s pause for a sec and consider this: a healthy brain is key to your overall well-being – and helping you tackle that growing to-do list.
Here are 7 essential strategies to help you nurture your brain health after 40, and boost your cognitive vitality.
You can listen to the audio edition of this post on The Savor Food and Body Podcast
Beat Brain Fog with Movement:
Okay, I know “get more exercise” might sound like a broken record, but it’s truly crucial for your brain health. Regular physical activity increases blood flow to your brain, promotes the growth of new neurons, and enhances cognitive function. The World Health Organization (WHO) recommends at least 150 minutes of moderate-intensity aerobic exercise, 75 minutes of intense exercise, or a combination of the two each week. This can look like brisk walks, swimming laps or pool aerobics, a bike ride (my personal favorite), or dance it out to your favorite playlist. Strength training exercises and yoga or Pilates session are great too for maintaining muscle mass and overall vitality.
Bonus! Exercise can help you deal with the added stress of midlife. According to the book Burnout by Emily Nagoski and Amelia Nagoski, just 20 minutes of moderately intense exercise can help move stress hormones through your body allowing you to complete the stress cycle. This is a huge benefit, especially because your natural stress-buffer estrogen, fluctuates wildly after 40 and starts declining the closer you get to menopause.
Eat Brain-Boosting Foods:
Can you eat to support your brain health without falling into the dumpster fire of diet culture? Yes! You can take a non-diet approach (or as I like to call it, an undiet approach) to a brain-healthy diet with intuitive eating and gentle nutrition. Create your meals and snacks with colorful fruits and vegetables, whole grains, lean proteins, nuts, and seeds. These powerhouses are packed with antioxidants, omega-3 fatty acids, and essential nutrients. Foods like blueberries, spinach, salmon, walnuts, and spices like turmeric are fantastic for brain health after 40. Remember to take the expansive or add-in approach when it comes to eating. Meaning, focus on adding in more of these brain-healthy foods rather than worry about what you shouldn’t be eating. This positive mindset will increase your creativity when it comes to answering the question, “What should I be eating to be healthy after 40?”
Give Your Brain a Workout:
Who says exercise is just for your body? Mental activities challenge your brain and help maintain cognitive sharpness. Try puzzles, crosswords, reading, or learning a new skill or language. Nurture your creative side with hobbies like painting, writing, or playing a musical instrument. Creativity can easily be last on your midlife to-do list. But doing hobbies or projects you enjoy is critical to your overall self-care. It gives your brain a break from all the have-tos and responsibilities.
Get Better Sleep:
Ah, sleep. It’s a glorious rejuvenator and it’s essential for brain function. During perimenopause and menopause, quality sleep is essential – even if it feels difficult to get. Your brain needs time to consolidate memories, restore energy levels, and promote emotional well-being. Try to aim for 7-9 hours of restful sleep each night. Create a consistent bedtime routine by reducing screen time, try a gentle yoga flow, or enjoy a relaxing shower or bath (keep the temperature mild if you struggle with night sweats). Minimizing sleep disruptions can also do wonders for your brain health.
Stress Less and Breathe Deeper for Better Brain Health:
You’ve probably experienced the effects of stress on your well-being over the past few years. But did you know it affects your brain health too? During perimenopause and menopause, stress management becomes crucial – even if it feels challenging. Chronic stress contributes to cognitive decline. So, practicing stress reduction techniques like meditation, deep breathing exercises, or yoga can be helpful additions to your daily self-nourishment routine. Engaging in activities that bring you joy and relaxation is equally important – even for just 10-15 minutes! It’s all about prioritizing self-care and setting healthy boundaries to keep stress levels in check and support optimal brain function.
Create Meaningful Connections:
Social connections play a significant role in brain health. Engage in group activities, and nurture relationships with family and friends to help reduce the risk of cognitive decline during midlife. Try joining clubs or organizations aligned with your interests, volunteer in your community, or spend quality time with people that energize and support you. Strong social bonds are like brain food – nourishing and uplifting.
Be Proactive with Health Check-ups:
Regular check-ups and screenings, physical and mental health, can help your brain health after 40. Conditions like hypertension, diabetes, and high cholesterol can increase the risk of cognitive decline. Being proactive also means pushing back against weight stigma in the healthcare setting – even if it feels like, “it’s no big deal.” It is a big deal and you deserve better care! If you only get recommendations to lose weight or for popular diets, you run the risk of eliminating foods that can benefit your brain health in midlife. Don’t be afraid to ask for weight-neutral recommendations for any of the above conditions.
Brain health after 40 doesn’t have to be complicated:
Let’s recap! Your brain deserves your attention and care as embrace your 40s and beyond. By incorporating these essential tips into your daily life, including intuitive eating, gentle nutrition, and considerations for perimenopause and menopause, you can nurture your cognitive vitality, keep your mind sharp, and boost your overall well-being.
Remember, it’s never too late to prioritize brain health, and the benefits are long-lasting. Empower yourself with knowledge and healthy habits to ensure a vibrant brain at every stage of life. You’ve got this!
